Welcome to Max Muscle Nebraska

Here we are in the middle of summer, drowning in the heat, and trying to wrap our heads around how quickly school is approaching. As the mother of three small children, who are already involved in so many activities, it seems as if summer comes and goes in the blink of an eye. Not only that, I cannot believe how hungry our children are throughout the entire day. I know this is not only because they are growing, but also because they are expending so much energy between all their camps, time at the pool, and the afternoons spent running around the block with all the neighborhood kids.

One of the hardest jobs as a parent is teaching kids how to eat a healthy diet. We are all guilty of grabbing quick snacks, such as gummy treats, animal crackers, and the occasional candy bar, however, just because they are young with high metabolisms and often skinny little bodies, does not mean damage is not being done through this high sugar, high carb, low protein diet. Kids are no different than adults, their bodies need the proper amount of protein, carbohydrates, and fats, and they need to learn early on how to make good, healthy choices. What should we do as parents, when not only are kids so fickle about food, but the convenience of “quick snacks” makes it so easy to satisfy a child in a moment’s notice? For starters, we have to stand our ground, and start offering healthy foods and snacks.

Our children start every morning with a glass of protein and a bowl of low sugar cereal. The cereal is optional, the protein is not. If you are one of those moms who does get up and cook eggs for breakfast then that is a great source of protein to start your day. However, I seem to always be rushing around trying to get us all out the door on time, so a protein shake is a great alternative for our family. One of our kids’ favorite snacks is apple slices with Skippy natural peanut butter. I like to have strawberries, blueberries, and raspberries on hand to toss in with some low sugar yogurt and I have a cool snack for a hot summer day. I am lucky, as our kids really enjoy mixed nuts and nuts are a terrific snack as they are high in protein and loaded with healthy fats. As for lunch and dinner we offer the kids the same foods we are eating and since my husband and I both eat healthy diets, are kids are already on their way in learning how to make healthy decsions. One of the

most common mistakes parents do make, is allowing their kids to drink regular soda. We do not always let our kids have soda, but when we do, it is diet and caffeine free. Regular soda is so packed with sugar that it is no different than your child sucking down a huge pixi-stick, which is 100% pure sugar, and most of us cringe at the idea.

This is not to say that your children should never get to indulge in junk food, pizza, french fries, etc., but they should be kept to a minimum. Remember, the habits they form today, will stick with them for the rest of their lives. Why not start them on the track to healthy eating from the beginning? After all, children are our greatest gifts and there is nothing we wouldn’t do for them. Teaching them to be healthy, that is the greatest gift we can give them in return.

- Heidi Case

Getting children started early in healthy habits simply sets them up for success when it comes to health and performance. By performance I am referring both academically and athletically. A diet that is well balanced and that contains healthy fats, complex carbohydrates and lean proteins will aid in proper development, the increased ability to focus and concentrate in school, as well as increased speed, endurance, and total output in their athletic endeavors. Heidi and I have found that getting the kids involved in regard as to what they eat, and why they are eating it does help in the decision making process. Kids are sponges, they want to learn, so why not teach them and empower them to make healthy choices. We have been pleasantly surprised a number of times when our daughter Harper has opted for apples or oranges instead of French fries when out to eat.

At Max Muscle we offer Free Nutritional Consultations every day. If you are interested in working with a Certified Nutritionist in helping you design a simple meal plan for your children, to help educate them on healthy choices, or to strategize a plan for them in their daily eating, simply give your local Max Muscle store and set up a consultation today.

-Chad Case, C.S.N